WOD 7/7/10

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2 Rounds 

50 Swings (55/35) 
40 Box Jumps 
30 Thrusters (65/45) 
20 Lunges (per leg) 
10 Burpees

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Hey folks, just a reminder it's hot outside (duh!) and that means you need to drink A LOT of water. Bring some of your own to start things off and then if you need some, we have more in the kitchenette. When you head home and/or get home, drink even more. If you are really dumping sweat, a sports drink will help. I am not a big fan of them but electrolyte replacement is very important to retain normal body and mental functions. Gatorade and similar drinks are not the greatest due to sugar content, but they do work. Water them down 50/50 and drink them slowly over time. I have had better luck with Endurox and Accelerade. You may find them at cycling stores and other endurance based stores. Regardless of what you do, drink water!

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Today we watched Jean Brown, a CFC members since day 1, Deadlift 285 Lbs without a hitch. It was smooth and legit and she looked like she could have done it more than once. I think Jean will be our first lady to pull 300 Lbs! Awesome job, Jean! You've come a long way and continue to make huge strides everyday!

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Comments (8)

WOD 7/6/10

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Press - 5x3 (Increase from last session)

Rest

12m AMRAP

300m Row / 200m Run
9 DB Press (35/25)
11 Squats
15 Push Ups

Uh-huh, get some! The presses are STRICT DB Presses, no push presses! Alternate the run and row each round.

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All CFC T-shirts are now $20 ! So, grab one while you can. We are working on a new design and vendor, so stay tuned!

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MRM All-Natural Whey Protein in vanilla and chocolate is in stock. If you are in need of a high quality, good tasting protein, pick up a 2 Lb. canister for $30 at the box!

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As a reminder, if you have a friend who is interested in CrossFit, please feel free to talk up CFC, stuff them in your trunk, and then drive them to a free Saturday morning class. We all know the hardest part of CrossFit is walking in the door for the first time. So, make it easier on them and have them come with you - it will help put them at ease, force them to commit to coming down, and let them get a good taste of the CrossFit Kool-Aid!

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Comments (1)

WOD 7/5/10

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I hope everyone had a great holiday! I screwed up the schedule due to a miscommunication. Trent and Jennie will be at the box for Monday morning sessions for all those who are interested. I am sorry for the confusion, I didn't check with Trent prior to posting the schedule for July 5th. S

So, 10 AM class is still on as is 11-1 PM Open Floor time. The gym will be closed for a bit and then back open for the afternoon sessions, thanks to Rob and Andy.

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"Quarter Gone Bad"

Five rounds for total reps of: 

15 Sec. Thrusters (95/65) 
Rest 45 Seconds 

15 sec. Pull Ups 
Rest 45 Seconds 

15 sec. Burpees 
Rest 45 seconds

This is a slightly scaled vesion of QGB. The real deal is 135 Lb Thrusters and 50 Lb. Weighted Pull Ups. If you are not up to that task, be smart and do it as we have it RX'd.

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Comments (2)

WOD 7/4/10

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REST DAY!!

HAPPY FOURTH OF JULY!!

From all of us at CFC, we wish all of you here and abroad an awesome holiday. Spend it with family, have a few colds ones and BBQ something tasty. Last but not least, give thanks to our founding fathers and the celebration of our independence on this day in 1776. So what's it all about? Here's some history.

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During the American Revolution, the legal separation of the American colonies from Great Britain occurred on July 2, 1776, when the Second Continental Congress voted to approve a resolution of independence that had been proposed in June by Richard Henry Lee of Virginia. After voting for independence, Congress turned its attention to the Declaration of Independence, a statement explaining this decision, which had been prepared by a Committee of Five, with Thomas Jefferson as its principal author. Congress debated and revised the Declaration, finally approving it on July 4. A day earlier, John Adams had written to his wife Abigail:

"The second day of July, 1776, will be the most memorable epoch in the history of America. I am apt to believe that it will be celebrated by succeeding generations as the great anniversary festival. It ought to be commemorated as the day of deliverance, by solemn acts of devotion to God Almighty. It ought to be solemnized with pomp and parade, with shows, games, sports, guns, bells, bonfires, and illuminations, from one end of this continent to the other, from this time forward forever more."
 
Adams's prediction was off by two days. From the outset, Americans celebrated independence on July 4, the date shown on the much-publicized Declaration of Independence, rather than on July 2, the date the resolution of independence was approved in a closed session of Congress.

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Not only do we make you fitter, we make you smarter! Enjoy!

Comments (3)

WOD 7/3/10

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800m run 
20 DB snatches –10 per arm (35/25) 
20 DB squat cleans (35/25) 
100 Sit-ups 
20 DB squat cleans 
20 DB snatches 
1000m Row

Yee-haw! Enjoy!

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The old CFC t-shirts are now $20 each! We still have a handful in stock in men's and women's styles. Grab some while you can before we roll out some new designs!

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** We will be closed for only the morning classes on July 5th, 2010. The afternoon classes will be a "GO" starting at 4 PM. Thanks to Rob and Andy for facilitating the afternoon classes for everyone! **

Comments (1)

WOD 7/2/10

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“JESS"

AMRAP 15 Min 

200m Sprint
20 Swings (55/35)
15 Push Ups
10 Thrusters (95/65)
5 Pull Ups

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Commitment...Who's got it? If you are hit & miss about your attendance and dedication to better health and fitness, then you may wish to re-evaulate things. There have been a lot of folks who have been no shows as of late and we would hope they are still trying to do something active. CrossFit is too hard and too involved to play stop-n-go with. It causes 3 steps forward, 2 steps back and will only hinder your fitness goals and not improve your self-confidence and health. Excuses are excuses - make a commitment to stay healthy, fit and strong!

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 The next CFC On Ramp Class starts on 7/5/10, so sign up ASAP if you or someone you know is interested in starting with CrossFit Centurion. Commitment is a must!!

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Many of you have been, or will be, receiving a updated CrossFit Centurion Contract in your email. Please do not worry about this right now or try to figure out how to create a user name, password and log-in. We are updating our database management software and as a result, these contracts are being automatically generated and sent out. You are not being charged for anything additional or getting suckered into anything sneaky. Let us know if you have any questions or concerns. Thanks!

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We are clearing out our CFC T-shirts! All T's are now $20 each! We have some new stuff being made up by another vendor and will have it available for purchase soon, so stay tuned. In the meantime, you can load up on our last batch of shirts!

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Are you interested in a seminar from 70's Big in August? Check the CFC Forum board for more info and let us know ASAP!!

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Comments (2)

WOD 7/1/10

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Deadlifts - 5x3 (Increase from 5x5)

Rest

5 Rounds

5 Deadlifts (60% 1RM)
10 Renegade Push Ups (25/15)
15 Wall Ball (20/14)

Renegade Push Ups are a push up with a DB in each hand. Do a push up, then do a DB row to the left side and right side while still in the plank position. That's 1 Rep...keep going....

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Comments (0)

WOD 6/30/10

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5 Rounds
 
40 Double-unders
30 Box jumps
20 Kettlebell swings (55/35)

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Congrats to Kendall and Deanna for getting out their first pull ups! Both ladies came in motivated, grabbed a bar and banged out a few sets of full ROM pull ups! Nice work!!

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The next CFC On Ramp class will start July 5th at 7 PM. If you or anyone you know is wanting to get started with CrossFit Centurion, then this is the perfect opportunity. Please contact Allison or CFC staff to reserve a spot ASAP!

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Comments (5)

WOD 6/29/10

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Push Press - 5x3 (Increase from 5x5 sessions)

Rest

400m Run

21-15-9
Pull Ups
Sumo D/L High Pull (95/65)

400m Run

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Comments (0)

WOD 6/28/10

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3 Rounds

15 DB Thrusters (55/35)
30 GHD Sit Ups

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A big thanks to all of our CFC family who came out on Saturday night to celebrate our 1.62 years of existence. We had an absolute blast and loved having everyone there to share it with us. You are all like family and have become a huge part of our lives, so I am glad we could all enjoy each other's company for the evening. It would be an understatement to say there was food and drink aplenty, a ton of laughs and stories, and plenty of interesting "body part verification" going on ;) We will get the pix of the event up soon!

A HUGE "Thank You" to Trent and Jennie for the use of their awesome house, property and ultimate "man cave"!

You all kick ass! - Ian & Allison Carver

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Comments (2)